Warm-Up | Performance
One set of:
Run x 400m at an easy to moderate pace
Followed by…
Two sets of:
Dumbbell Suitcase Carry x 50ft per arm
Dumbbell Side Bend x 15 per side
Bodyweight Walking Lunge x 20 steps
Followed by…
Two sets of:
Single-Arm Dumbbell Floor Press x 10 reps per arm
Single-Arm Devil’s Press x 5 reps per arm
Then…
In teams of three, complete two rounds for time:
100/70 Calories of Assault Bike
800 Meter Run (all teammates together)
60 Devil’s Presses (50/35 lb DBs)
400 Meter Run (all teammates together)
20 Bar Muscle-Ups
Time Cap = 40:00
Teammates can partition calories and repetitions as they see fit on the Assault Bike, Devil’s Presses and Bar Muscle-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.
I misunderstood the workout, but did the fol solo sans AB:
75 BBJO
800m run
60 DP @45#
400m run
20 CTB Pull-ups
20 dips
37 mins
Max DL… missed the last…275lbs
Did solo
3x with 90sec rest
15 cal ab
800m run
12 dp 35s
400m run
9 bmu
37:10
28:56 rx – solo
CrossFit Invictus Performancr Crew
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